Arby’s is known for its delicious, juicy roast beef sandwiches and crunchy fries. And while these hearty items are super comfort food when you’re in a hurry and don’t have the time or energy to cook, many items like these on Arby’s menu are on the upside when it comes to calories, saturated fat, and sodium.
Fortunately, there are still orders you can make at Arby’s if you need something a little healthier on the days when you’re in a hurry. To find out more about these options, we spoke with Amy Judson, MS, RD, CSSD, LD author sports nutrition book And a member of our Medical Expert Council. According to Judson, Arby’s top pick for those looking for something on the healthy side would be it Roast Beef Gyro!
Read on to learn more about why this is one of Arby’s healthiest options, and for more fast food tips, check out 6 fast foods to avoid if you have high blood pressure.
per 1 sandwich540 calories, 29 g fat (7 g saturated), 1300 mg sodium, 48 g carbs (3 g fiber, 5 g sugar), 24 g protein
Arby’s is known for its delicious roast beef, but many roast beef options are full of saturated fat and sodium. Plus, it doesn’t come with many other nutrients as it’s served without any vegetable toppings.
For example, file Half Pound Beef & Cheddar from Arby’s It contains 740 calories, 39 grams of fat, 14 grams of saturated fat, and 2,530 milligrams of sodium. That’s why Goodson suggests that if you’re still craving roast beef, choose the Roast Beef Gyro instead!
“If you’re looking for the healthiest menu item at Arby’s, you’ll have to bypass many of the traditional roast beef sandwiches and go with the gyros,” she says. Roast Beef Gyro still has some saturated fat and sodium, but when you compare it to something like Beef ‘n Cheddar, you definitely get the healthier option.
When it comes to fast food, sodium and saturated fat are two of the biggest problems, and they’re often found in shocking amounts in your favorite fast food. While saturated fats in small amounts are usually okay, large amounts of saturated fats on a consistent basis can lead to high cholesterol and other heart-related problems.
American Heart Association He recommends sticking to 13 grams of saturated fat per day or less, but many fast food sandwiches (like Arby’s Beef ‘n Cheddar) exceed that number in just one serving. Likewise, excessive sodium intake over time can lead to high blood pressure, heart disease, and even stroke Harvard School of Public Health.
One of the benefits of Roast Beef Gyro over many of Arby’s other roast beef sandwiches is that it comes with added nutrient-dense ingredients.
“Most Arby’s sandwiches are just meat and bread, but the perfect sandwich should have some added color,” Goodson says. “This flatbread is topped with layers of gyro beef sauce, gyro seasoning, red onions, tomatoes, and shredded lettuce, which helps this wrap contain 24 grams of protein and 3 grams of fiber.”
Goodson also suggests that “if you want to cut back on fat and calories, consider getting the sauce on the side and only put a small amount.”
At the end of the day, although it may seem impossible to find healthy options at fast food restaurants, this is not necessarily the case. If you know what to look for and some items to avoid, you can feel better prepared the next time you’re on a drive.
Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, New York. Read more about Samantha
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